Name: Playbook - Brian Gordon - UPPER HYPERTOPHY WK1/D4
Uploaded: 2022-11-25T12:23:10.396Z
Duration: 60 min
Description: UPPER HYPERTOPHY WK1/D4

APRE 10RM Routine

10RM equals 75% of 1RM

Set 1 - Use 50% of your 75% 1RM 

Set 2 - Use 75% of 75% 1RM

Set 3 - Do as many reps with your 75% 1RM

Set 4 - Adjust weight depending on the results from set 3. Chart is below. 

💪🏻 EXAMPLE:
1RM = 100lbs
75% = 75lbs

Set 1 = 38lbs (50% of 75lbs)
Set 2 = 56lbs (75% of 75lbs)
Set 3 = 75lbs for max repetitions.

Let’s say you did 15 reps. The chart says to increase 5-10lbs.

Set 4 = 80lbs for max repetitions. Use the results for next week. 

⚠️ WEIGHT ADJUSTMENT CHART

4-6 Reps decrease 5-10lbs

7-8 Reps decrease 0-5lbs

9-11 Reps no change in weight

12-16 Reps increase 5-10lbs

17+ Reps increase 10-15lbs 

📍 Start by lying down with the barbell directly above you
📍 Bring your elbows in slightly 
📍 Lower down until the bar touches your chest 
📍 Press up engaging your chest

Barbell Bench Press

Set 1: 65% of 1RM

Set 2: 70% of 1RM

Set 3-4: 75% of 1RM

📍 Feet hip width or slightly wider.

📍 With the barbell overhead and arms extended.

📍 Lower weight down to your chest and press back up overhead.

Standing Vertical Barbell Press

Try to do as many reps as you can in the :30.

Keep good form and technique! 

📍 Bend at the elbows to lower down.

📍 Keep your elbows close to your body and your torso tipped forward.

📍 Extend your arms engaging your chest to push.

Bodyweight Dips

📍 Keep lower back pressed into the ground. 

📍 Extend legs and farm fully or as far as you can without losing contact with your lower back. 

📍 Each repetition the weight should change positions.

Alternate Weighted Deadbug

Choose weight that is challenging. 

RPE 6-8

:30 each arm.

📍 Support yourself using your opposite arm.
📍 Row dumbbell to your chest while retracting your shoulder back.

Single Arm Dumbbell Row

C Series

Accumulate 2 minutes as fast as possible. 

📍 Grip the bar tight with all fingers. 

📍 Engage your shoulder blades by pull down and back. Don’t let the shoulders be relaxed.

UPPER HYPERTOPHY WK1/D4

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